Staying moving is one of the keys to maintaining your health in excellent condition and running is one of the best options to do so. However, there are a couple of considerations that will help you start this sports practice.
Running is a discipline that involves running outdoors. Its benefits have caused its recognition to gain greater strength in the sports field in recent years.
If you want to start, you must take into account that there are protocols for its professional practice, from the position of the body to the movement of the arms, legs and trunk.
Benefits of running
According to the blog of The Sportsman, running is a great ally for almost all other sports thanks to the resistance and physical conditioning it allows. Additionally, basic running training can help:
Reduce stress: improves mood and productivity, and reduces the production of cortisol, the stress hormone.
Improves physical condition: It is a cardiovascular activity that works resistance and strengthens muscles.
Improves self-esteem: Running generates endorphins, hormones of pleasure and well-being.
Accessible: practicing it is economical.
Other benefits include:
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“How to start running if you’ve never done it” is one of the most popular searches on Google, while one of the most frequently repeated data is “mentalize yourself, there are no shortcuts.” Be patient with yourself and be consistent, this way you will boost your growth in this practice.
1. Without thinking, run
It is essential that you be realistic and adapt to your state of health and physical fitness. Be kind to you but constant.
Without a strict distance or time goal, listen to your body and adapt to the time you think you can handle. Normally it takes you a little while to find your rhythm.
You can choose to follow a initial training plan that combines walking and running. On the Runner’s world site they recommend starting run three minutes and walk in onealternating them so that you meet the time you had proposed.
Little by little you will feel more comfortable reaching your initial goals, at this point you can increase the duration or number of weekly sessions. “The rule is not to increase distance or time by more than 10 percent per week”reads on the site.
2. Take care of your health, check-ups and nutrition
If before starting you did not do any type of physical activity, your body will not be prepared for high levels of demand within the practice. A health check will help you know your health status to adapt your training based on your needs.
There are even cases in which the body is not in good condition to exercise. Therefore, it is essential to see your healthcare provider.
This point goes hand in hand with sports nutrition. You must learn to eat enough to get the energy you need during training.as well as finding out what foods and meal times are useful for you.
If you don’t know how to start eating healthy, you can go to a nutritionist to get a personalized plan that will help you meet your specific goals.
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Although it is safe for most people, its consumption should be moderate.
3. Always warm up and stretch
In addition to the sessions, set aside time to prepare your body for exercise. Before sessions, perform dynamic stretches (controlled, repetitive movements) to improve the flexibility of your muscles and prevent injuries.
The above will help you activate your muscles, boost the mass production of fat-burning enzymes, and lubricate your joints. Thanks to this, it will be easier for you to start and resist training.
On the other hand, cooling will allow the body to gradually readjust to its resting state, so Static stretching (holding a stretch position for a period of time) is a key part of the recovery process.
Adding a warm-up and cool-down routine will allow for faster muscle recovery and prevent stiffness.
4. Take care of the technique
Your posture, your arm stroke, the elevation of your heels, everything matters. Like the previous point, it helps you prevent injuries and be more efficient in your training.
The ONE running channel has a video that brings together some tips to improve your running technique.
5. Find the ideal rhythm
One of the main problems for novice runners is forcing the pace. When they force it, they become fatigued and therefore discouraged.
To find your ideal rhythm, simply use a rate monitor and Run at 65 percent of your working heart rate. Another sign that you are in the right rhythm is related to shortness of breath, If you’re not out of breath and can talk while you run, you’re at your ideal pace.
6. Lean on motivation
While it is true that you will not be motivated every day, there are strategies that can encourage you to comply with your new habit.
You can explore different destinations, routes and terrain to keep your races interesting and challenging. The ideal is to combine various scenarios such as dirt tracks, asphalt, grass, among others.
At the same time, put together a songs list that will keep you motivated during the journey. There are special headphones for running that will be comfortable for you to use. Also, make sure you stay at a volume that doesn’t disconnect you from what’s going on around you.
Training with another person will increase the chance of sticking to your weekly sessions. Can find a running buddy to motivate each other and make the journey more fun.
7. Find the right footwear
A good choice of this essential within the basic runner kit will provide protection, comfort and injury prevention.
Clinisalud Clinical Center offers five tips for choosing the right footwear.
8. Keep a record
A running diary will help you measure the goals you have met and check their effectiveness. It includes data such as: duration, distance, special training, sensations during the session, weather conditions, etc.
Looking at your record can also work as a good motivation strategy.
9. Train muscle strength
To compensate for the work that running puts on your body, you can “strengthen muscles that are neglected during running and stretch those that you tighten,” according to Runner’s World.
Strengthening your muscles will allow you increasing your resistance and power when running will improve your posture, stability and performance in your sessions.
10. Rest, avoid overtraining
Rest has the same level of importance as training, so it is essential Allow at least one day of rest for muscle fibers to recover. This will also allow them to increase their ability to process nutrients and oxygen, create new blood cells and eliminate waste.
Kenneth Cooper, founder of the Cooper Aerobics Center in Dallas, proposes a formula to improve as a runner in which you need to Run three to five kilometers three to five days a week at an easy, steady pace.
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2024-06-27 16:36:43